Protein makes up the building blocks of organs, muscles, skin, hormones and pretty much everything that matters in your body. For this reason, you should eat high-quality protein at every meal. Studies show that this improves health in various ways, such as helping you lose weight and belly fat, while increasing your muscle mass and strength.
Eating a protein-rich diet can help people lose weight because it can help them avoid overeating. A high protein diet can help build lean muscle when combined with exercise. Lean muscle helps to burn more calories throughout the day, which can also help with weight loss.
1. Black beans
Black beans are often an inexpensive source of protein. Black beans can be prepared in a variety of ways, making them a very versatile ingredient when preparing meals.
2. Lima beans
Some Lima beans offer about 21 grams (g) of protein per 100 g serving.
Salmon is considered a fatty fish, meaning it is full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied at meals. Salmon may not be as budget-friendly as some other protein options.
Potatoes have a reputation as a starchy carb but are good sources of nutrients, including protein. One medium potato with the skin on contains just over 4 g of protein. People should use caution when preparing a potato as the extras that people often put on potatoes can increase the calorie count.
Cauliflower has a lot of protein with very few calories. One cup of chopped cauliflower has 27 calories and 2 g of protein.
8. Chinese cabbage
Also known as bok choy, this vegetable gets much of its calories from protein and is full of antioxidants.
Eggs are an excellent source of protein, nutrients, and healthful fats. A variety of studies have shown that eggs can help people feel more satisfied and stop them overeating. For example, one study found that a group of women who ate eggs instead of bagels for breakfast felt fuller for longer and ate fewer calories throughout the day.
Beef offers high amounts of protein per serving. There is a range of different types of beef to choose from for weight loss. People following a moderate carbohydrate diet should eat lean beef whereas a person on a low-carb diet may eat fattier beef.
11. Chicken breast
Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A 136 g skinless chicken breast provides around 26 g of protein.
Oats offer about 17 g of protein per 100g. They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety healthful foods, such as fruits and nuts. People should avoid prepared oatmeals as they often contain added sugar.
Tuna is an excellent and widely available source of protein that also has a low calorie count. Tuna is a lean fish with minimal fat. Add tuna to salads, sandwiches, and snacks. Be careful with additional dressings, such as mayonnaise, as these can add additional, unwanted calories.
Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about 17 g per half cup. Tempeh may not be easy to find, but some grocery stores carry it in the refrigerated vegetarian section.
Spirulina is a bacteria that grows in both fresh and salt waters. It offers a variety of nutrients and protein from a small amount of its powdered form.
Legumes are both high in fiber and protein. This makes them a good choice as part of a weight loss diet because they can be quite filling. Some people may have trouble digesting legumes, however.
17. Hemp seeds
People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9.5 g of protein per tablespoon. They are fairly easy to find in most grocery stores but can be expensive.
18. Sun-dried tomatoes
Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They offer both a good source of protein, as well as additional nutrients and fiber.
Guava is a tropical fruit that may not be available everywhere. Guava is one of the most protein-rich fruits available. It also offers additional nutrients, such as vitamin C.
Artichokes are high in fiber and offer a good amount of protein. Artichokes are very versatile and are suitable for use in a variety of recipes. Artichokes are typically easy to find in most grocery stores.
Source Medical News Today